Landmine Shoulder Press
The Landmine Shoulder Press primarily works the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary activation of the Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the External Obliques, Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a landmine compound exercise at intermediate difficulty.
The Landmine Shoulder Press is a intermediate compound exercise performed with landmine, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary engagement of the Triceps (Lateral Head), Triceps (Medial Head). As a unilateral push, each side is trained independently for balanced development.
Single-arm landmine shoulder press with angled trajectory.
| Equipment | Landmine |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Lateral Deltoid, Triceps (Long Head) |
| Secondary | Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
The Anterior Deltoid, Lateral Deltoid, and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Triceps (Lateral Head), and Triceps (Medial Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Rectus Abdominis, Serratus Anterior, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Secure one end of barbell in landmine attachment.
- Grasp free end.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Perform equal reps on each side.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Lateral Deltoid, Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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